diet confusion, soo which diet is right for me?

"tell me what you eat, and i'll tell you who you are" - Anthelme Brillat-Savarin

 

OKAY

SO I’m super hyped writing this / when I spit it into an audio file for you babes!!!

As I briefly explained in my IG story (@themillennialnutritionist) I listened to episode #153 of The Mike Dolce Show AND WAS LIKE FUCK SO MUCH YES. His delivery is also hype-man worthy, like just fuelled so much passion and other feelings inside haha.

 

IT’S ALL ABOUT HOW DOGMATIC AND FUCKING CONFUSING ALL THESE NUTRITION PRINCIPLES ARE,

 

As there’s soo many “diets” out there – keto, paleo, HFLC, WFPB, vegan, vegetarian, and all the other fucking pesc-ovo-lacto blah blahs, FODMAPs, IIFYM, and they’re all so dogmatic in their strict “rules” on what is best.

 

And its like YES there is research to support each of these, under certain conditions, and YES certain phases of these diets will yield results and make you feel better, but what Mike preaches and I preach is LONG TERM, SUSTINABLE, THRIVING GOOD FEELS AND HEALTH. Like isn’t that the goal? To feel amazing? All the time? To not have to worry about food anxiety, confusion, counting macros, tracking our foods, weighing our foods and entering them into an app?

 

And like if it confuses me, then I’m damn sure it confuses you too. And each is like a high school house, they all want to win, be the best, and you know they’re damn sure to advertise and market their way as the best way, and bash the opposing lifestyle and diets.

 

And that tends to be where everything gets skewed, as it’s all just fuelled by gaining profit, marketing and advertising, so you’re conforming to a type of diet lifestyle that encourages you to consume these foods that fall under these labels, and we attach ourselves to them, and wear their colours like a badge of honour. Like “that’s our keto/paleo/vegan/whatever bread”. 


 

What we want to do is HAVE CYCLES of the diets that are BEST SUITED TO US AND OUR GOALS.

 

Eating purely ketogenic, consuming butter, bacon, pork rinds, consistently, meal in meal out, ISN’T SUSTINABLY HEALTHY.

 

Eating purely vegan, consuming refined carbohydrates, fake meats, sugar filled desserts, ISN’T SUSTAINABLY HEALTHY.


Mike Dolce talks about carbohydrates, like in the paleo and keto realm how steel cut oats and blueberries and honey and fruit are pinned as the anti-christ, and Mike’s like, how the fuck can you tell me steel cut oats are bad for me? That blueberries aren’t good for us? Its like YOU FUCKING CAN’T. Because there is evidence supporting oats and blueberries as staples for good cardiovascular, gut and cell health. Yet they’re painted as something to avoid / reduce. Like what?

 

And with vegan, eating tonnes of processed and refined grains and carbs, deep fried fake meats, white breads, sugar filled condiments and desserts and foods ISN’T HEALTHY EITHER.

 

Too many people, and many of us are on the path to insulin resistance and all those other diseases we see around us in western society. Too many with gut issues, brain fog, fatigue, shit digestion, they don’t shit, constantly bloated, feel sick, headaches, irritability, mood swings, LIKE ALL OF THIS IS LINKED TO WHAT WE’RE EATING, these processed, sugar filled, refined carbs that exists within the vegan diet.

 

And I’m not here bashing these diets, I’m pro keto, I’m pro paleo, I’m pro vegan, I’m pro-eat real food, and these contain those principles. But it’s when it we swing too far one way, and just pretend eating these praised foods is healthy, and its like bruh its not. You’re still going to be missing copious micronutrients which is the key to living as thriving millennials.


You need to assess what is going on with YOU as an individual, and use that as your compass, instead of just jumping onto the next hyper-marketed diet and hoping “this is the one” that will give you the results you want (usually in a small timeframe).

 

I’m just saying let’s shift away from the dogmatic principles into a varied, seasonal, real food way of eating. Where plants are the basis of our diets. A rich variety of vegetables, nuts, seeds, fruits, and with our good fats, which we need, and our protein, with carbohydrates eaten when they’re appropriate. Like lets utilise these foods to best amplify our results. Post training we have that anabolic advantage, at night time, we have that lowered cortisol advantage. So yes, lets eat our carbohydrates then, to maximise and feel our best.

If we’re sitting at work all day, not moving, eating carbohydrates throughout isn’t smart. It’s not optimised. Maybe that day you eat higher fat, veggie rich, with some nuts seeds, protein source of ya choice, and a piece of fruit or whatever.


Everything is about ACHIEVING HOMEOSTASIS. BALANCE. WHICH OUR BODY IS CONSTANTLY 24/7 WORKING TO ACHIEVE. Like look at your life, look at how you’re living, and then assess where these diet principles fit in so you feel and look your best.

 

And don’t think supplementing is an excuse to eat shit foods. Supplementation assists a good balanced varied diet. You can’t rely on supplements to survive. And why would you even want to.  Like lets be real.

Eating real foods as the foundation enables optimisation, and that if we need to supplement, it should only be a few here and there. And get your tests done, so you can see where you’re levels are at. I see a lot of people wanting supplements, without a) treating the underlying issue of poor nutrition, b) not having tested their bloods to see where in the range their sitting, or c) looking at lifestyle principles to implement and help, instead of just jumping into poppin some pills.  

 

So eating micronutrient dense foods as the basis of our lives, which means PLANTS, will not only result in natural sustained weight loss, reduced inflammation, less brain fog, and all the others I said, it will also enable greater recovery, aid muscle growth, because we’re providing our body with all the nutrients and co-factors it needs to build the best possible body.

 

Optimisation = eating for micronutrients.

 

Make plants your base.

 


We’re social animals, and we live in tribes. And that’s what makes these diets appealing, we belong. We have a tribe. Have a family that supports us and encourages us, and we feel whole. But like I said, this cherished tribe you’re a part of, might be doing you a disservice, in not being right for you, all the time.

 

Yes cycle. Yes play around. Yes track, measure, check in with yourself, how are you feeling? How are you looking? And go from there. Don’t just continue with a way of eating out of ignorance and lack of self-awareness.

THAT’S ALL.

Mike Dolce I love you, and you are my god.

The end. 

 

LOVE E, aka TMN aka Mike Dolce fan girl 5000

book review: extreme ownership

By Jocko Willink & Leif Babin

OKAY SO. SERIOUSLY. I LOVED THIS BOOK SOOOOOOO MUCH. I found it hard to put down, and so smashing it in a week was inevitable.

Also, as a side note (you probably don't even care haha but hey), as things are starting to pick up and more work is coming in, my reviews are most likely going to be fornightly / monthly, just as I need to divi up my reading time between epic personal development and nutritional biochem/physiology etc. so I can better serve my clients and THE ENTIRE WORLDDDDDD. 


But fuck that for right now, coz this book was epic.

And A MUST READ FOR EVERY MILLENNIAL ENTREPRENEUR, CEO & LEADER OUT THERE!

So any tangible insights and lessons. I not only have such an epic enhanced respect for all the men and women who serve their countries and defend our freedom and safety, but reading this just makes me excited to implement and execute on the principles in real life, whether you’re an employee, employer, leader, role model, older sister, son, teacher, whatever. There is so much wisdom and golden nuggets in this book.

Also, as each chapter starts with examples of U.S. SEAL Team Task Unit Bruiser & Charlie Platoon’s missions and experiences serving in the Iraq war, the aspect of story telling and taking you to another world created (for me anyways) a refreshing break from always reading non-fiction, and just created so much magic for me. AND IF JOCKO & LEIF YOU EVER READ THIS, I LOVE AND THANK YOU. 


KEY TAKE AWAYS + QUOTES:

-       You have to take responsibility and ownership of everything that goes wrong. No more playing the blame game. “The leader must own everything in his or her world. There is no one else to blame. The leader must acknowledge mistakes and admit failures, take ownership of them, and develop a plan to win”. (pg. 30).

e.g If your boss isn’t supporting you team, blame yourself. Not your boss. ‘Examine what you can do better to convey the critical information for decisions to be made and support allocated” (pg. 237).

-       Taking complete ownership =  gaining respect and trust from our teams and those in our lives. (win win bruh). 

-       “...You must remove individual ego and personal agenda. It’s all about the mission. How can you best get your team to most effectively execute the plan in order to accomplish the mission” (pg. 35). 

-       “leaders must always operate with the understanding that they are a a part of something greater than themselves and their own personal interests” (pt. 76-77). And believe in this cause, with unwaiviering confidence.

-       Focus on the immediate goal.

Complete. Then the next immediate goal. This not only, ensures maximum effort and energy is exerted, it also enables us to feel accomplished, build confidence, momentum and can blunt the pain, inertia and procrastination that often overwhelms us when we have a big mission to accomplish. 

-       Following on from this; “determine the highest priority task and execute” (pg. 161) aka prioritize & execute.

-       “Own problems that inhibit performance, and develop solutions to those problems”(pg. 50). And keep these to being simple. Simplicity is key. Less confusion. Less complexity, less chances of compounding into disaster. This also ensures every team member understands the plan, increasing the chances of success, as they “commit to the mission, [and] persevere through the inevitable challenges” (pg. 74)

-       “its not what you preach, its what you tolerate” (pg. 54).

-       “if substandard performance is accepted and no one is held accountable – if there are no consequences - that poor performance becomes the new standard” (pg. 54).  – Leaders must push the standard.

-       “leaders should never be satisfied. They must always strive to improve, and they must build that mindset into the team: (pg. 55). Good leaders identify weaknesses, and seek to strengthen them.

-       Striving for greater performance and standard starts with the individual and spreads to the team, creating a culture of high performance and where everyone is held to the same standards.

-       Leaders “must remain calm and make the best decision possible… Relax, look around, make a call.” (pg. 161). “Don’t try to do everything at once, or you wont be successful” (pg. 165)

-       And when we’re pressed with an order in which we do not understand, we NEED TO ASK WHY. It is the why that enables the full belief, the confidence and a full deploy of energy and efforts to achieve the order.

-       In regards to management “human beings are generally not capable of managing more than 6 – 10 people” (pg. 183). Leaders need to empower and communicate effectively to subordinates, to enable larger teams to function and move as one unit. And to establish junior leaders to be “proactive rather than reactive”. (pg 184.) Enabling junior leaders (in whatever context) ensures us as leaders are able to strategise and see the larger picture, spot holes and ways to improve.

-       “Open conversations build trust. Overcoming stress and challenging environments builds trust. Working through emergencies and seeing how people react builds trust” (pg. 191). 

-       Never assume hazards aren’t waiting for you. Assume they are. And plan for them.  

-       Evaluation of outcomes and performance is key. Constantly analyse, and “implement lessons learned for future missions”. (pg. 106) aka check yoself.

-       “leaders must…act on logic, not emotion” (pg. 253). FEAR = inaction. 

-    We  “must act “decisively amid uncertainty; to make the best decisions [we] can based on only the immediate information available” (pg. 254). and this applies to EVERY DECISION WE MAKE. don't let indecision paralyse you (lol says me)

-       “waiting for the 100% right and certiain solution leads to delay, indecision and an inability to execute” (pg. 255). DON’T PROCRASTINATE OR SIT ON A DECISION. Educated guesses have to happen. None of this “wait and see” mentality. Make the outcome happen.

-       “DISCIPLINE IS THE PATHWAY TO FREEDOM” (pg. 274).

In regards to time, being disciplined enough to get up when that FIRST alarm goes off (discipline) gives you more free time (freedom) which propels you forward.

-       “a true leader is not intimidated when others step up and take charge”. (pg. 274). Don’t fear being outshined by someone else, that = a lack of self-confidence. We all gon be able to shine. Abundance mindset babies


YAY

That’s the end of my love of and review of Extreme Ownership

Get your copy of Extreme Ownership

Peep Jocko's (@jockowollink) TEDx talk below (too good)

xxx E aka TMN aka April's speed reader 

 

The paradox of an independent millennial


The paradox of an independent millennial

So, just a heads up that this blog is a bit random, and I don’t even know if I’m articulating what I’m trying to say in a value adding way. But, it’s happening, soooooo this blog is a bit more in-depth, personal and somewhat just a reflection of my own insight, that was brought to light when travelling alone in Bali, and upon talking about it with my girl @indigo_child14, turns out its not just a party of 1.

I feel there is almost a lingering paradox for the modern millennial.

We’re meant to be independent, yet the human condition is to be connected. A part of a tribe, a community, a family, a group, whatever it may be. As humans, it’s an innate need to be needed and to contribute and add value, and not be alone. We’re a species, a race, and biologically that’s how we survive and flourish – together.

 

So why is independence trade marked as such a strong powerful trait, when success is always attributed to a combined effort, to a community, a network? Why is the power of 1, better than the power of 3? (YOU KNOW I HAD TO THROW A CHARMED REFERENCE IN) because even Charmed knew the power of 3 was the only thing that could defeat evil, twas a combined effort.(ps Alyssa Milano will always be #1)

 

I feel our society celebrates the individual, we all love the story of “the power of one”, they’re celebrated, idolised, and that trickles back into society feeding our ideals around independence. That we have to do everything on our own. That that’s strength. 

There’s good and bad in being dependent and independent. On one end of the spectrum, there’s individuals who are heavily co-dependent, and lose their sense of self, or have no sense of self because they’re constantly requiring input and feedback from people to navigate who they are, their dreams etc etc.

Yet, the other end of the spectrum are fierce fully fledged independent individuals who are content and whole with themselves, and don’t rely on others for anything. But that’s a lonely place to be.

So i feel finding our healthy middle ground on this scale is ideal - as there is power and resiliency in independence, just like there is power and resiliency in dependence. 

This conscious realisation hit me because upon being truly alone, removed from my comfortable environment, my safe bubble, it hits you. This like almost “soul-ache” for connection. You’re out there, wilin' like “what’s so good about being so god damn independent?” “why can’t I depend on someone?” "why the fuck did i think going to bali alone was a good idea?" (it wasn't a bad idea, because it definitely fuelled some growth). I find it even hard to grasp the weird complexity of the entire thing, because for me, I’ve adopted this independent persona, made it part of me, but I feel under this layer of myself, is just a girl who wants to be able to depend on others? Even if you get let down. Who cares. That’s part and parcel of playing the human race game. Coz aint no body perfect (cheers Miley).

SO how is this blog and mind rant going to help you?

Two things,

FIRST - I feel being alone, with no connection to people via the internet and sitting with yourself brings forth some interesting realisations and space for self exploration. Because, its just you out there. wilin’. You’re forced to actually look at yourself. To explore yourself. To question yourself. It’s both frightening as fuck, and also liberating. Because the level of discomfort is one you get comfortable with, which is a recipe for growth in life, as @lisamessenger so gorgeously preaches, and as the lovely @inthera also told me.

discomfort = growth.

So, I feel I’d like to offer an experiment for all you hunni millennials out there. Give yourself a time frame. Whether it’s an hour, or half a day or a few days, where you’re purely alone. Have a book, a podcast, music, a journal, whatever, but nothing that truly knocks you out of your presence. And just sit or walk or move. See what pops up. Its almost like meditation, but we’re inviting the feels and thoughts to come through. Because what comes forth is usually what’s meant to be explored and addressed, away from our safe bubbles and notifications and reinforcing ideals. The solo exploration is an advantageous one.

SECONDLY,

and the moral of my story; IT’S OKAY TO NEED PEOPLE. I see my friends and people around me subconsciously knowing they need help or someone, yet, it's like we're blinded to it. It's okay to ask for support with anything, like for me, most of my friends its emotional support as well as nutritional support so they're not burning out can keep being amazing and doing amazing things. yet theres the resiliency to be like "yo, i'm not okay in this area, and i need you". It’s not weak. It doesn’t mean you’re any less fierce or independent or strong or amazing or anything. It’s okay to depend on others, to accept help, and don’t feel you have to always do everything on your own. 

That’s all. Baby brain rant. 

LOTS OF LOVE

E aka TMN aka negotiating independent woman?